Warm Up What do you think the difference is between exercise and physical fitness?
Physical Fitness Chapter 4
Lesson 1: The Parts of Fitness
Physical Fitness vs. Exercise Physical Fitness is the ability to do everyday activities without becoming short of breath, sore, or tired. Exercise is any physical activity that maintains or improves fitness.
The Parts of Fitness Four Parts (Components) of Fitness: Strength Endurance Flexibility Body Composition *More in higher level courses. Ex. speed, agility, etc
Strength Strength is the amount of force that muscles apply when they are used. *Measured by the amount of weight you can lift/move Benefits Strong muscles support bones and joints Help prevent injury
Endurance The ability to do activities for more than a few minutes is called endurance. Two types: Muscular endurance - ability of muscles to be contracted for an extended period of time Cardiovascular endurance - ability of heart, lungs and blood vessels to deliver oxygen to body tissues Benefits?
Flexibility The ability to bend, twist, and stretch muscles and joints easily is called flexibility. Benefits Less likely to get injured during physical activities if you are flexible *You can improve your flexibility by stretching regularly
Body Composition Body composition compares weight of your fat to the weight of your muscles, bones, and organs. While fat plays an important role in the human body, excessive amounts may lead to disease Physical activity can improve body composition
Which part of fitness?
Which part of fitness?
Which part of fitness?
Which part of fitness?
What are some of your favorite physical activities? In what ways do they use the components of physical fitness? Activity Ex. Rock Climbing Part Of Fitness Muscular Endurance How It Is Used Extended forearm muscle contraction on wall
Think-Pair-Share What are some examples of how a sport or activity uses multiple parts of fitness?
Warm Up Why do you think it is important to participate in various types of exercise/physical activity?
Lesson 2: Your Fitness Program
Heart Rate Your heart rate is the number of time your heart beats per minute. Your Maximum Heart Rate (MHR) is the largest number of times your heart can beat per minute while you exercise. Your resting heart rate (RHR) is the number of times your heart beats per minute while you are not exercising.
Heart Rate & Exercise If you exercise hard enough to improve fitness, you will be in your target heart rate zone. Your Target Heart Rate Zone is 60% to 85% of your maximum heart rate. Recovery time is the amount of time your heart takes to return to its RHR after exercising.
What is your resting heart rate (RHR)?
What Affects RHR? Air temperature: When temperatures (and the humidity) soar, the heart pumps a little more blood. Body position: Resting, sitting or standing, your pulse is usually the same. Sometimes as you stand for the first 15 to 20 seconds, your pulse may go up a little bit, but after a couple of minutes it should settle down. Emotions: If you re stressed, anxious or extraordinarily happy or sad your emotions can raise your pulse. Medication use: Meds that block your adrenaline (beta blockers) tend to slow your pulse, while too much thyroid medication or too high of a dosage will raise it.
F.I.T.T. Formula Exercise improves fitness, but it needs to be increased and changed over time to continue improving fitness. You can change components of the FITT formula to do so: Frequency: Intensity: Time: Type: how often you exercise how hard you exercise how long you exercise what type of exercise
Example FITT Plan Frequency: Intensity: Time: *Type:
Lesson 3: Energy for Exercise
It takes BOTH! It is important to incorporate exercises that improve endurance and strength into a fitness program.
Brainstorm! What is the difference between aerobic and anaerobic exercise? It is the type of energy an exercise uses! (Where the energy comes from) Aerobic exercise is exercise that uses oxygen to get energy. Anaerobic exercise is exercise fueled without using oxygen.
Aerobic Exercise - USES OXYGEN We get energy from food Changed into sugar in our body called glucose Body uses oxygen to get energy from glucose *Produces energy slower, but can produce much more
Anaerobic Exercise - DOES NOT USE OXYGEN Glycogen is another sugar made from food we eat Small amount of glycogen is stored in muscles Body gets energy from glycogen without using oxygen * When glycogen runs out, you will not be able to continue the activity at the same pace. (just a couple minutes) Example: Sprinter cannot sprint an entire marathon.
Compare and Contrast Activities Aerobic (More than 2-3 minutes) Both Anaerobic (Less than 2-3 minutes)
Compare and Contrast Activities Aerobic Both (More than 2-3 minutes) Anaerobic (Less than 2-3 minutes) Running Circuit Training Sprints Jogging Tennis Push-Ups Cycling Soccer Pull-Ups Swimming Basketball Squats Dancing Cycling Weight Lifting
Many Activities Use Both! Tennis: Anaerobic: Short bursts of strength to serve and return the ball Aerobic: continuous energy to keep playing
Warm Up Describe a time you got hurt doing a physical activity. How did it happen and what did you do to treat the injury?
Lesson 4: Injury, Common Injuries, & Avoiding Injury
Injury Warning Signs Sharp pain Tenderness in a single area Swelling Reduced range of motion Muscle weakness Numbness or tingling
THINK-PAIR-SHARE How does muscle soreness differ from an injury?
Muscle Soreness Muscle soreness is achiness that happens a day or two after hard exercise. It is normal and should go away within a few days or the next time you exercise. If it turns into sharp pain, it could be an injury!
Overtraining Some people exercise too much. Overtraining is a condition that happens when you exercise too much. Signs of overtraining: Feel tired all the time Less interested in activity Resting heart rate increases Get hurt more often
Types of Injuries An acute injury is an injury that happens suddenly. Sprain: when a joint is twisted suddenly Ligaments that connect bones are stretched or torn Strain: when muscle or tendon is overstretched or torn Tendon = tissue that attaches muscle to bone Fracture: when a bone cracks or breaks
Treating Acute Injuries
Types of Injuries A chronic injury (overuse injury) is an injury that develops over a period of time. Tendinitis: irritation of a tendon Stress Fracture: tiny fracture *Increasing physical activity too quickly or exercising too much can cause chronic injuries.
Treating Chronic Injuries Your doctor should help you treat chronic injuries. It may take: Rest Specific exercises Abstaining from certain movement/activities *Some chronic injuries can take a few months to heal.
THINK-PAIR-SHARE What could be some causes for chronic injury in teenagers?
Avoiding Injury Warm-up is any activity that gets you ready for exercise Loosens muscles Increases heart rate Cool-down helps the body return to normal after exercise Helps heart return to resting rate Helps keep muscles from getting tight and sore Some examples? Walking, jogging, jump rope
Avoiding Injury Stretching Improves flexibility Prevents injury by relaxing muscles *Stretch after a warm-up or cool-down
Avoiding Injury Don t Go Too Fast: Increase aspects of F.I.T.T. gradually Improve your Form: Poor form puts stress on muscles, bones, and joints. Ex. lifting heavy objects Take Breaks: Give your body enough time to rest and repair itself. Wear the Right Clothes and Safety Equipment: Consider things like weather, shoes, and safety equipment
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